Macro Calculator
Calculate your daily macros — protein, carbohydrates and fat — tailored to your body and goal. The calculator estimates your calorie needs, then splits them into gram targets for fat loss, maintenance or muscle gain.
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Result
Protein set at 2 g/kg to protect muscle; fat at 25% of calories; carbs fill the remainder. Adjust to preference — totals matter more than exact ratios.
How to use
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Save ⟶How to use the Macro Calculator
- 1Enter your sex, age, height and weight.
- 2Pick your activity level and your goal (lose, maintain or gain).
- 3Read your daily calorie target and the gram targets for protein, carbs and fat.
- 4Track your food against these macros and adjust after 2–3 weeks based on results.
How macros are calculated
Macros start from your total daily calories (estimated here with the Mifflin-St Jeor equation and an activity multiplier), adjusted for your goal: a deficit to lose fat, maintenance to hold, or a surplus to build. Those calories are then divided among the three macronutrients — protein (4 kcal/g), carbohydrate (4 kcal/g) and fat (9 kcal/g).
Protein is set first and highest (around 2 g per kg of body weight) because it preserves muscle and is the most satiating. Fat is held to roughly a quarter of calories for hormonal health, and carbohydrates fill the rest to fuel training.
Frequently Asked Questions
▸How much protein should I eat?
Around 1.6–2.2 g per kg of body weight supports muscle growth and retention. This calculator uses 2 g/kg as a strong default.
▸Do exact macro ratios matter?
Total calories and hitting your protein target matter most. Within sensible ranges, the carb-versus-fat split is largely down to personal preference and performance.